A good diet is essential for building muscle, fat loss and generally making the most out of your weight training program.
Always eat regularly throughout the day.
Eating smaller meals every 3 hours or so will speed up your metabolism reducing body fat increasing muscle and improve your overall mood.
Eating smaller meals every 3 hours or so will speed up your metabolism reducing body fat increasing muscle and improve your overall mood.
Consume some slow release protein before bed
Keep your body in constant supply of protein during the night, consume some protein such as a glass of milk or a protein shake before bed. Foods That Build Muscle.
Keep your body in constant supply of protein during the night, consume some protein such as a glass of milk or a protein shake before bed. Foods That Build Muscle.
Cut out sugars and sweets
Stop eating sweets, biscuits, crisps and fizzy drinks they contain empty calories that will just add layers of fat and give you inconsistent supply of energy throughout the day.
Stop eating sweets, biscuits, crisps and fizzy drinks they contain empty calories that will just add layers of fat and give you inconsistent supply of energy throughout the day.
Keep a meal diary
Log what you eat and plan your meals in advance so you never look in the cupboard scratching your head, you will automatically know what you are eating next and stick to it.
Log what you eat and plan your meals in advance so you never look in the cupboard scratching your head, you will automatically know what you are eating next and stick to it.
Increase your intake of essential fatty acids
Take an EFA or omega 3,6,9 or flax seed oil product, this will help regulate your hormone levels. I used an inexpensive product from my local health shop in capsule form.
Take an EFA or omega 3,6,9 or flax seed oil product, this will help regulate your hormone levels. I used an inexpensive product from my local health shop in capsule form.
Avoid lots of caffeine
Caffeine can stop your body from absorbing vital nutrients such as zinc and iron. Limit it your self to a few cups of coffee a day if any.
Caffeine can stop your body from absorbing vital nutrients such as zinc and iron. Limit it your self to a few cups of coffee a day if any.
Consume a high protein breakfast
Your body will have been fasting for 8 hours so it is important to fuel it with protein in the mornings.
Your body will have been fasting for 8 hours so it is important to fuel it with protein in the mornings.
Take a good multivitamin product.
Consume a high protein and carbohydrate shake post workout.
Consume 6 meals a day
By saying 6 meals I do not mean 6 full 3 course meals as you will probably not be able to manage that much food without being sick. By meal I mean sufficient calories from proteins, fats and carbs in 1 portion. This could range from a good weight gain drink to tuna and pasta meal. The meals should be split evenly throughout the day and your body should be fed at least every three hours. If you feel hungry at all you are not eating enough in each meal.
By saying 6 meals I do not mean 6 full 3 course meals as you will probably not be able to manage that much food without being sick. By meal I mean sufficient calories from proteins, fats and carbs in 1 portion. This could range from a good weight gain drink to tuna and pasta meal. The meals should be split evenly throughout the day and your body should be fed at least every three hours. If you feel hungry at all you are not eating enough in each meal.
Meal 1 Breakfast
Meal 2 Snack
Meal 3 Lunch
Meal 4 Snack
Meal 5 Dinner
Meal 6 Snack
A good snack could be a weight gainer shake or protein drink and some fruit or a sandwich. Your body needs food every couple of hours so try not go more then 3-4 hours between meals. When eating for muscle gain a good protein or weight gainer shake is vital it fill the gaps between actual meals.
If you get peckish between your meals do not be tempted to snack on chocolate or crisps instead have some fresh fruit. I like raw carrots and keep a small tub of some fresh pealed carrots to snack on.
Some good sources of proteins are as follows.
Eggs
Milk
Protein powders
Chicken
Fish
Cottage cheese
Beef
Turkey
Other meats
Nuts
Milk
Protein powders
Chicken
Fish
Cottage cheese
Beef
Turkey
Other meats
Nuts
Some good sources of carbohydrates are as follows:
Potatoes
Pasta
Rice
Whole wheat bread
Beans
Bananas
Grapefruit
Pasta
Rice
Whole wheat bread
Beans
Bananas
Grapefruit
The above foods are truly foods for muscle building and by following a strict weight lifting diet you can add some serious lean gains in muscle size.
By eating clean and healthy you will also notice that you start to feel a lot more healthier and have more energy which is vital for intense gym sessions
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